Row 500m or 50 Double Unders
2 Rds of
10 Pushups
10 Lunges
10 TGU (light)
10 GHD Situps (or Abmat)
Strength
Press: Spend 15 minutes working up to a heavy set of 5
WOD
10 Rds for time
10 Pullups
10 Pushups
10 Situps
10 Air Squats
(RX+ do ring dips instead of pushups)
Scale appropriately to keep WOD under 15 minutes
Post 5RM Press and WOD time to comments
Amy Z:Press 5 rep 58#,WOD 17:15
ReplyDeleteRosa:Press 5 rep 65#, WOD 17:12
Excel On Ramp Program
ReplyDelete200m run+Air Squats+Push Ups+Ring Rows(w/blue band)
[A repeat of the 1st day to see if they got better]
15+12+9
New time Old Time for both
Jennifer-9:32 14:06
Brandye-9:37
Ryan V 13:50 RX+ (M.U. to ring dip); press 155#
ReplyDeleteJackie 15:00 (8rds+10 pull w/gb) press 63#
Mack 15:00 (6rds+10 pull w/blkb) press 125#
Donna 15:00 (8rds+2 pull w/gb)
Brian 15:00 (7rds rr) press 85#
Melissa elem II - 6:25 (bb, 20#)
Cristen elem II - 6:38 (gb, 20#)
Ryan D - 16:31 RX+; press 135#
Amber - 12:53 (7rds+bb) press 53#
Jason-15:00(7rds+10 pull w/bb) press 185#
ReplyDeleteEllen-15:00(7rds+1 situp gb) press 75#
Monica-15:00(9rds+3 situp bb) press 75#
Michael - 15:00(9rds+1 pull, w/ring dips)press 135#
ReplyDelete